(1) Carbohydrates, proteins, fats

“Foods rich in the three nutrients of carbohydrates, protein and fat are the first choice,” said Liu Zhenfang, a professor at the Department of Health and Nutrition at Taipei Medical University. In winter, the human body will have more energy requirements, and biological instincts will drive us to Eating higher-calorie foods helps your body produce heat, so it’s okay to eat a little more fat in the winter.

(2) Vitamin B complex, magnesium, zinc

The intake of carbohydrates, proteins and lipids is not enough. The human body needs enzymes to successfully digest and absorb these three nutrients, thereby generating heat and maintaining physical strength. Liu Zhenfang said that some nutrients can contribute to the effect of enzymes. It is called a “coenzyme” or “cofactor”.

B vitamins, including B1, B2, nicotine, pantothenic acid, biotin, etc., as well as minerals such as magnesium and zinc, are indispensable coenzymes for human body heat production; eat more lean red meat and lean pork in winter to get B Groups, dark green vegetables and whole grains contain magnesium, and seafood contains zinc.

(3)

Thyroxine can keep the body’s energy metabolism normal, so that the body will not store too much heat; people with insufficient thyroxine secretion cannot consume excess calories, and they are usually fatter. Adequate intake of iodine, can make the normal secretion of thyroxine.

At present, iodine has been added to refined salt, but some people use rock salt or other salts instead of refined salt, and the intake of iodine may be insufficient. In winter, you can eat more kelp and seaweed to supplement iodine, such as kelp pork ribs soup, seaweed egg drop soup, etc., which are all good choices.

(4) Iron

Iron can increase the oxygen-carrying capacity of the blood and improve blood circulation. Dark green vegetables and lean red meat are iron-rich foods.

(5) Fiber

In winter, due to reduced activity, gastrointestinal motility is slower, and more whole grains, vegetables and fruits should be eaten to get fiber. In the proportion of intake, if the serving of fruit is one serving, the intake of whole grains and vegetables should be two servings.

(6) Warm food

In addition, onion, ginger, garlic, pepper, curry and other foods can also stimulate the body to heat up. Sesame oil, fermented rice, longan, red beans, glutinous rice and other ingredients are also considered by Chinese medicine to be warm and nourishing and suitable for winter consumption.

Everyone loves to eat hot pot in winter, but Liu Zhenfang reminds you not to eat spicy hot pot often. Although you are sweating profusely after eating, the oil and heat of spicy hot pot are high, and the spicy soup is too irritating, which will cause great harm to the gastrointestinal tract; If you are hungry and want to eat, you should try to choose low-calorie hot pot ingredients such as green vegetables, konjac, and winter noodles to avoid gaining weight.

Liu Zhenfang believes that modern people are generally well nutritious and do not necessarily need supplements. However, in the choice of food, they can choose those that are more suitable for winter. For example, stewed meat with ginger will feel warm.

It is easy to be hungry in winter, and it is difficult to not gain weight if you accidentally eat too much. He suggested eating a meal for 20 to 30 minutes, eating slowly and chewing slowly, so that the “fullness center” in the brain will receive the message of fullness, otherwise it is easy to overeat; you can choose foods that require more chewing, For example, bamboo shoots, water bamboo shoots, burdock, etc., are low in calories and high in fiber.